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The Natural Hygiene Diet A Beginners Guide
The Natural Hygiene Diet A Beginners Guide
a tu r a l Hy giene
N
DIET
A Beginner’s Guide
by Myriah L. Williams
hygienichomestead.com
Copyright © 2022 Hygienic Homestead
Nothing in this book is intended to constitute medical treatment or advice of any nature. Moreover, as every person
responds differently to diet and lifestyle changes, it is strongly emphasized that any person desiring to implement
the recommendations in this book should consult his or her doctor.
TABLE OF CONTENTS
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Alkaline vs. Acidic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Macro-Nutrients. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Human Appropriate Food . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Food Not Fit for Human Consumption . . . . . . . . . . . . . . . . . . . . 2
Proper Food Combining. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Digestion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Hydration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Organic Vs. Inorganic Minerals. . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Daily Meal Suggestions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
How to Tell When Fruit is Ripe. . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Raw Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Salad Dressing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Personal Testimonies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Free Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
INTRODUCTION
hygiene
[hy·giene] noun
1. a science of the establishment and maintenance of health
2. conditions or practices conducive to health
Every animal on our planet has a narrow set of foods that it is anatomically
capable of thriving on. These foods incur the smallest possible burden on the
organism while providing all of the nutrients and energy it needs. Humans
are no exception (Fry, 1976).
Humans are of the classification frugivore. Our natural diet that suits all of our
needs without overworking the body’s metabolism is predominantly fruits,
tender greens, some vegetables, nuts and seeds.
Fruits provide everything that humans and all frugivore species require to
survive and thrive: Proteins in their usable form of amino acids, fats (fatty
acids), vitamins, minerals, various trace chemicals and most importantly
sugar and water.
This book is meant to serve as a brief introduction to the main principles and
tenets of the Natural Hygiene Diet. It is not all-encompassing or exhaustive
in its contents. Please use the many resources and references listed in the
back of this book to learn more.
1
ALKALINE VS. ACIDIC
Disease cannot exist in an alkaline environment (Fry, It refers to the effect the food has on the body
1976). This is why alkaline forming foods are part after being digested. This is known as the food’s
of the Natural Hygiene Diet (NHD). The alkalinity or ‘ash’. Raw fruit and vegetables have an alkaline ash.
acidity of food in this context does not refer to the Cooked food and animal products are a couple of
pH of the food outside of the body. examples of foods that have an acidic ash.
MACRO-NUTRIENTS
Carbohydrates, proteins and fats comprise the major acids in order to be able to use them, which is a lot
components of living matter. of work! Fruit, on the other hand, contains all of the
essential amino acids that the body needs, already
Carbohydrates (carbs) are the primary source of in the form that the body can use them. Frugivores
energy for the human body. There are different kinds get plenty of protein from their diet this way.
of carbs, though, and the carbs of fruit are not at all
the same as the carbs of processed or refined sugars When you hear the word “fat” you should really
like those found in pasta or sweet baked desserts. be thinking “fatty acids”. Fruit contains all of the
Carbs from fruit are easily assimilated and utilized by essential fatty acids that the body needs for all of
the body, and are necessary to obtain and maintain its functions without creating any burden. Animal
health. Processed and refined carbs are not. fats and refined oil are acid forming and are hard
to assimilate. Also, animals store toxins in their
When you hear the word “protein” you should really fatty tissues, so when you ingest animal fat you
be thinking “amino acids”. The human body cannot are ingesting toxins from that animal’s system (Fry,
use whole protein compounds, such as those in 1976).
meat. The body has to break them down into amino
If it does not meet these two basic requirements then it is not fit for human consumption.
2
Proper
FOOD COMBINING
Proper A CofIfood
Different types
Grapefruit,
to be
D Frequire
properlyOranges,
R U Idifferent
Lemon,
digested
T
Lime,1935).
(Shelton,
chemistry S U
as well as different amounts of time in the stomach
Pineapple,
These
Strawberry, Pomegranate, Green Kiwi, Tomato*
andB other
- A Cuncomfortable
ofPapaya,
everything
I D F R U Isymptoms
Apple,that
T M E Leating.
after
It also ensures that we are getting the most out
we eat. Proper combining
Nectarine,
ONS
is
Cantaloupe
FOOD COMBINING
factors require us to be diligent about proper food Blackberry,
necessaryBlueberry,
for proper digestion,
Raspberry, which Watermelon
is necessary
combining so as to avoid gas, bloating, aching, for Grapes,
health. , Cherry, Plum, Pear, Honeydew
Black
Persian
Mango, Peach, Golden Kiwi, Crenshaw
ACID FRUIT
*Tomatoes can be combined with low starch vegetables S U B - A CApricots
ID FRUIT M E LCasaba
ONS
and/or nuts, but not starch.
Grapefruit, Oranges, Lemon, Lime, Pineapple,
X Green Kiwi, Tomato* Papaya, Apple, Nectarine, Cantaloupe
Strawberry, Pomegranate,
Blackberry, Blueberry, Raspberry, Watermelon
SWEET FRUIT
Black Grapes, , Cherry, Plum, Pear,
Honeydew
Persian
Bananas, Dates, Dried Fruit, Persimmon,
Mango, Peach, Golden Kiwi, X
Crenshaw
Apricots Casaba
*Tomatoes Green & Red Grapes,
with lowFigs
can be combined starch vegetables Do not combine with
and/or nuts, but not starch. any other food. Do not
X combine different
types of melons.
SWEET FRUIT
Bananas, Dates, Dried Fruit, Persimmon, X
Green & Red Grapes, Figs T E N D E R L E A F Y G R E E N S
Do not combine with
Romain, Boston, Iceberg, etc. any other food. Do not
combine different
Lettuce combines well with any other food except melon. types of melons.
IRRITANTS T E N D E R F LA ET A F Y G R E E NLOW
S STARCH VEGETABLES
Onion, Garlic, Leeks, Avocado,Romain,
Macadamia, Pecan,
Boston, Iceberg, etc.
Asparagus, Broccoli, Cauliflower,
Chives, Radish, Scallions Oil*, Olives*
Lettuce
combines well with any other food except melon.
*Not
Fresh Corn, Sweet Pepper, Celery,
recommended Cucumber, Zucchini, Kale, Turnips,
X
IRRITANTS FAT LOWKohl-Rabi,
STARCHBrussels
VEGETABLES
Sprouts,
PROTEIN Summer Squash, Green Beans
Onion, Garlic, Leeks, Avocado, Macadamia, Pecan,
Use Radish,
Sparingly. Seeds, Nuts, Sprouts Asparagus, Broccoli, Cauliflower,
Chives, Scallions Oil*, Olives*
*Not
Fresh Corn, Sweet Pepper, Celery,
recommended Cucumber, Zucchini, Kale, Turnips,
X
NOT RECOMMENDED X Kohl-Rabi, Brussels Sprouts,
Meat, Cheese, Butter,
PSRTOA TR ECIHN
Summer Squash, Green Beans
Milk,Use
Eggs, Yogurt,
Sparingly. Seeds, Nuts, Sprouts
Grains, Potatoes, Beets, Carrots, Artichoke, X Do not combine vegetables, starches
Peas, Winter Squash, or proteins with fruit.
Legumes
NOT RECOMMENDED Coconut, Sweet Potato
X Fat is OK with fruit.
Meat, Cheese, Butter, STARCH
Source: “The Science and Fine Art of Food” by Herbert M Shelton3 For more info join the Facebook group: Hygienic Human Diet
Art by: @Hygienic Homestead or visit: www.therawkey.com
DIGESTION
Digestion is the single most energy intensive When a food that is quickly digested gets stuck in
function of the body. The more energy the body the stomach with another food that takes longer
uses for digestion, the less it has available for to digest, it will ferment, causing gas and bloating.
cleansing and healing. When you eat food not fit Additionally, if foods requiring different chemistry in
for human consumption, along with inappropriate the stomach are eaten too close together the body
food combinations, the body spends most of the will not be able to utilize all or any of the nutrients
day dedicated to digestion, and that leaves very from those foods. Use the chart below as a general
little energy for healing. guide for meal spacing.
*Time in the stomach vary depending on available energy. Use this chart as a general guide to get started, but listen to your
body and adjust your own meal spacing accordingly.
4
HYDRATION
The water that you drink should be as pure as There is no necessity to drink a certain amount of
possible. Hard waters, mineral waters, etc., contain water in a day. Over consumption of water can, in
considerable mineral matter, and are injurious to fact, cause negative symptoms and can weaken
the body (Shelton,1935, p.125). Mineral water is cells (Shelton, 1935). Water requirements vary by
not curative. It has, in fact, resulted in much harm age, sex, activity level, climate, etc. Simply listen to
to thousands of people. your body and drink when you are thirsty.
Distilled water is the best water for humans Most fruit is well over 80% water, and the water
because it is the purest and cleanest. Despite content in fruit is distilled water, making it an
popular belief, it does not flush electrolytes or excellent source of hydration for your body. Plus,
pull minerals out of the body. It simply doesn’t the water in fruit is much more easily assimilated
contribute anything to the body besides water and utilized by your cells for hydration than water
which is what we want when drinking. on its own. So eat plenty of fruit for hydration.
Facts about minerals: Inorganic minerals are deposited in the body and
increase mineral and heavy metal deposits that
1. Inorganic minerals are those that exist develop weakened tissue and/or areas of poor
naturally in the soil and water. circulation and chronic inflammation.
2. Organic minerals are those that exist in plants
and animals.
5
DA I LY M E A L S U G G E ST I O N S
There is not a certain number of meals that you before. This is because fruit and vegetables are
should eat in a day. Eat whenever you feel hungry digested so much faster than food you may have
and eat until you feel full. eaten in the past.
In the following meal suggestions we listed 4 meals Meals can be divided into 4 basic categories: Mono
in a day because most people when first starting meals (consisting of only 1 type of fruit), smoothies,
out find that they need to eat more often than properly combined fruit, properly combined salads.
EXAMPLE 1
Meal 1 Meal 2 Meal 3 Meal 4
EXAMPLE 2
Meal 1 Meal 2 Meal 3 Meal 4
EXAMPLE 3
Meal 1 Meal 2 Meal 3 Meal 4
4-5 Oranges Banana & Blueberry 8-10 Mandarins Apple Strawberry Salad
Smoothie (p.9)
*Mono fruit days are perfectly acceptable, no need for variety if you are really enjoying one particular
kind of fruit or only have access to one type.
6
HOW TO TELL WHEN FRUIT IS RIPE
Ideally, fruit is ripened before it is picked, while display at the grocery store may not be ripe yet,
it is still connected to the source of sap and but most will ripen once you take them home.
photosynthesis, but some fruits are picked early Eating underripe fruit has negative consequences
so they can continue to ripen during transport and including bad flavor, irritation in and around your
display (Bailin, 2022). This means that the fruit on mouth, or stomach ache.
7
RAW RECIPES
CRUNCHY ZOODLES & COODLES
INGREDIENTS: Serves 2.
2 zucchini
2 cucumbers
2 Tbs. hemp Seeds
2 Tbs. raw, shelled sunflower seeds
2 Tbs. raw pepitas (pumpkin seeds)
Juice of 1 lemon
NICECREAM
INGREDIENTS: Serves 2.
2 ripe bananas
1 cup frozen cherries
8
RAW RECIPES
TROPICAL SMOOTHIE
INGREDIENTS: Serves 1.
2 oranges, peeled
1 cup fresh or frozen mango
1/2 cup fresh or frozen strawberries
1/2 cup distilled water
Dressing:
1 cup of strawberries, stems and leaves removed
Juice of 1 lemon
9
SALAD DRESSINGS
Oil, vinegar, salt, herbs and spices are not part of Try out some of the suggestions below, you’re sure
the Natural Hygiene Diet. So what can you use for to find some that you love. Eventually, you may not
salad dressings? There are a lot of options! even want dressing on your salads as your taste
buds will change on this diet and just the food by
Be sure to always use proper combinations of fruits itself will taste so good.
and veggies (see p. 3).
KITCHEN UTENSILS
Here is a list of kitchen utensils and equipment that come in handy on the Natural Hygiene Diet:
10
WHAT ARE OTHERS SAYING ABOUT THE
NATURAL HYGIENE DIET?
After suffering from many different health conditions for most of my life as a youth and up through my 20s
and early 30s, I tried many different treatments and medications. I even tried several different types of fad
diets to help address these persistent issues which included fibromyalgia pain, horrible brain fog, hypo-
thyroidism, persistent insomnia, and even temporary loss of the use of my leg. After wandering around
lost in the woods of dietary and health information, it was a hygienic diet and the principles of natural
hygiene that finally cleared everything up. Natural hygiene has helped me to reverse all of my issues and
return to a much better quality of life.
Nat Farris
For most of my life I suffered from mild to moderate health issues, insomnia, mental health issue, and
chronic headaches. As I got older these conditions progressed into IBS, chronic pain, chronic fatigue,
weight gain, frequent migraines, anxiety, severe depression and suicidal thoughts which made day to day
life a struggle. I also dealt with extremely painful periods and severe PMS symptoms including severe
mood swings.
Today I am free from all pain, including having a completely painless period with little to no bleeding
monthly. My IBS is healed, I have lost 70 pounds and kept the weight off for 6 years and counting all with-
out having to feel hungry or portion control. I have not had even a minor headache for more than 5 years.
I look younger, I feel joyful every day and I no longer have any suicidal thoughts or feelings of depression.
My hair is healthier, my skin is healthier with no acne or dry skin anymore. Every day I have abundant en-
ergy that lets me do all of the activities I enjoy like gardening and mountain biking. Exercise is a joy rather
than a chore today, all thanks to returning to the natural human diet. Eat fruit and be well!
Lauren Whiteman
FREE RESOURCES
Please visit hygienichomestead.com for:
Free PDF downloads of Natural Hygiene reading material, free charts and guidelines, raw recipes,
gardening tips for growing your own food
11
REFERENCES
Carrington, H., Ph. D. (1954), The history of natural hygiene. Unusual Health Books.
Raw Food Explained (n.d.) Organic and inorganic minerals. Raw Food Explained.
https://www.rawfoodexplained.com/minerals/organic-and-inorganic-minerals.html
Shelton, H.M. (1935), The Science and fine art of food and nutrition. National Health Association.
Sheltom, H.M. (1951), Food combining made easy. Dr. Shelton’s Health School.
12
THE
a tu r a l Hy giene
N
DIET
A Beginner’s Guide
-Herbert M. Shelton